Deadlift: Switch Grip vs Overhand

[Windex]

This debate came up in my gym the other day. I use to do overhand deadlift but found it was extremely hard to hold the bar, even with straps and gloves so I changed to switch grip (one overhand, one underhand). However, some people seem to think doing switch grip is only for powerlifting and it's going to give me problems later since I'm not holding it even. Although, My under hand is shifting slightly closer to my leg to compensate and give an even grip since your thumb+index+middle finger are the 3 strongest fingers in your hand. Basically, is it wrong that I am deadlifting with switch-grip from a bodybuilding point of view ? Let's assume the rest of my form is correct.

[terraj]

I'm only double overhand as I don't like the bicep stress, but small hands mean I need straps at +400ish.

From a BB point of view is makes no difference, just do deads. But I would switch the under/over hands each set or workout to keep balance

[Windex]

I'm only double overhand as I don't like the bicep stress, but small hands mean I need straps at +400ish.

From a BB point of view is makes no difference, just do deads. But I would switch the under/over hands each set or workout to keep balance

Thanks for the feedback.

[jypoll]

since switch grip is good for powerlifting and powerlifting is all about deadlifting, i would be surprised if that would cause problems. I highly doubt it will cause a problem, but if your concerned switch which hand is under/over each set. I am a powerlifter and i used to switch back and forth but i decided i like left hand under, so for the last year and a bit i only do left hand under right hand over and i also do that on shrugs. It should not give any injury problems but maybe if your a body builder it may cause a symmetry problem, only cosmetic. My advice unless your lady-friend is upset about calluses on your hand ditch the straps and gloves

[rockinred]

I have been doing one hand over and other hand under for many years. I deadlift up to the 400-500lb range all the time. I don't understand how others say it will cause a problem. Do what makes you feel comfortable and stay consistent. If you go overboard on a lift that you are incapable of doing, I suppose any widely known and used grips or positioning won't prevent an injury regardless. So the key to prevent injury is safety and common sense. switch grip is widely used and accepted. Focus on not arching back to much and make sure your dropping your ass down on deadlifts for injury prevention.

[ghettoboyd]

I'm only double overhand as I don't like the bicep stress, but small hands mean I need straps at +400ish.

From a BB point of view is makes no difference, just do deads. But I would switch the under/over hands each set or workout to keep balance

i agree with the switching of the grips each set using the over under grip...i have to use this grip from 365+ as i dont use straps and the double overhand grip is way harder for me...

[pebble]

hook grip.